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Quads

Wall Squat Rolls

Wall Squat Rolls

A.

Start standing up against a wall with a Pilates ball in the center of your back. Feet should be about a foot away from the wall.

B.

Slowly roll down on the ball to come into a squat position, making sure that knees do not go past ankles. Slowly roll back up. That's one rep.

Squat Hold

Squat Hold

A.

Stand with feet hip-width apart and arms by sides. Squat and extend arms straight out at shoulder height. Record the number of seconds you can hold position with excellent form (hip crease below parallel, knees pushed outward, chest lifted). Once you can go the full minute, do this exercise with arms overhead for more of a challenge.

Lunge Kick

Lunge Kick

A.

Stand with feet hip-width apart and arms by sides. Step right leg back into a reverse lunge, bending both legs 90 degrees, bent right arm forward and bent left arm back to start.

B.

Push through left foot to stand on left leg, kicking right leg in front of you and driving left arm forward and right arm back. Return to start position and continue for 30 seconds. Switch sides; repeat.

Lateral Hop

Lateral Hop

A.

Stand with feet together, knees soft, hands in fists with elbows bent at sides to start. Explosively hop to the left as if you were jumping over a small object (you could place something like a water bottle or a towel here to ensure that you get some height), landing on balls of feet. Switch sides; repeat.

Side Lunge to Tuck Jump

Side Lunge to Tuck Jump

A.

Stand with feet hip-width apart and arms by sides. Turn toward right and step right leg forward, pivoting on left foot, to come into a long lunge with right knee bent and left leg straight and bent left arm forward and bent right arm back.

B.

Push off right foot to return to start position and quickly jump as high as you can, tucking knees into chest. Land softly. Switch sides; repeat.

Crisscross Squat

Crisscross Squat

A.

Stand with feet hip-width apart and arms by sides. Jump, crossing right leg in front of left, landing that position for a brief second.

B.

Then jump to uncross legs and landing in a squat. Without pausing, switch sides; repeat. Continue quickly alternating sides.

Squat One-Two Punch

Squat One-Two Punch

A.

Stand with feet staggered, right foot forward, and hands in fists by chin. Squat to start.

B.

Stand, then quick-snap a punch with right hand straight forward, rotating fist palm down at shoulder height. Then quickly punch left hand across body, pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulder height of right arm. Switch sides; repeat.

First Exercise Test

First Exercise Test

A.

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B.

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Plank Rotation

Plank Rotation

A.

Start on floor in plank on palms with legs together and right foot on a Slidez disc. Keeping body in a straight line, draw right knee toward chest, then extend leg underneath body to left side. Reverse motion back to start position. Switch sides; repeat.

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